On this beautiful Sunday morning I thought I'd try something different ....Warm up at home, stretching and stepping. No watch. Podcast with no music. Almost the same route as Thursday but with an unmapped twist at the end. Map my Fitness on. Run all the way back to my door and cool down at home (if I could make it, which I did). When I got home I only had a vague idea of how far I'd run or long I'd taken. It was 4.32km 32.33min and I'm very happy with that especially as I have a sore throat and the snuffles (so many people have colds at work it's inevitable). 5k before November I think.There were obvious lessons to be learned= I shouldn't watch the clock, I needn't be scared of change and adding a little bit at a time will work.

Reading through a lot of the posts here, some of them today, I realise how small my problems have been compared with so many. But everything is relative and thanks to the support on this forum everybody can learn to cope with their problems and fears. My best advice to anyone would be take it slow and keep coming back here. There are a lot of useful experiences being shared and they are very likely to help you.

Wonderful advice. I started week 2, run 1 on Sunday, graduated from 1 min run to 1.30 secs run, found it quite hard, but am doing this over 18 weeks, (age70 yrs) so the last twice at the very end before 5 mins walk. I have done 6 mins run, very slowly, wanted to below the 13 mins per mile, but not to be. So after reading blog have decided does not matter how slow I am, at least I am up off the couch. So the aim is to do the 5k distance in 18 weeks, eventually in what ever time it happens to be. I love my (SLOW) running.